Alton, IL

Alton, IL

Get Back Into Shape and Back to the Activities You Love

Beginner Running Program in Alton, IL

Beginner running program in Alton, IL. There are numerous reasons to begin a running program: it can improve your mood, burn fat, reduce your risk of cardiovascular disease, and nearly anybody can do it, just about anywhere. But, if you want to start a beginner running program in Alton, IL, you may have doubts about how to proceed, and if you’re healthy enough to handle increased exertion. Licensed physical therapists like the ones we have here at Axes know how to help people move their bodies safely and effectively. Whether you’re looking to return to form after a sports or work-related injury or just need to be more active in your day-to-day life, our team can help you learn proper form, recover from any pre-existing injuries, and treat any injuries or soreness you experience in your running program.

Read on below to see our beginner running tips, schedule an appointment online, or contact the Axes location nearest you to learn more.

Beginner Running Program Alton, IL | Injury Prevention | Physical Therapy Near Alton

6 Benefits of Starting a Beginner Running Program

Starting a running program does wonders for your body and mind:

  1. Weight loss — Most people burns roughly 80 to 140 calories for every mile run, making running one of the more effective weight losing exercises.
  2. Improved cardiovascular health — Running helps to strengthen the heart and lungs, lower blood pressure and cholesterol, and reduce the risk of heart disease.
  3. Increased physical strength and endurance — Running helps to strengthen the muscles in the legs, abdomen, and back, and greatly increases lung capacity and endurance.
  4. Better mood — Running is known to reduce stress, anxiety, and depression by releasing endorphins and serotonin, the brain’s natural feel-good hormones.
  5. Increased longevity — Regular running has been linked to a longer lifespan. Just one run may add 7 hours to your life.
  6. Accessibility — Running is an easy and budget-friendly way to get consistent exercise and you can do it pretty much anywhere with just socks, shoes, shorts, and a shirt. It can be done by people of most ages and fitness levels, and your program can be adapted to your current health and physical abilities.

While you may feel that “runner’s high” right away, in order to get the full benefits of starting a beginners running program in Alton, IL, you’ll need to do it consistently, and do it the right way.

6 Beginner Running Tips in Alton, IL

Getting from the couch to the track may be difficult for some Alton, IL residents, but to get started, all you need to do is put a pair of shoes on. A beginner running program isn’t about “winning;” it’s about persistence, progressive improvement, and being healthy. Below are the top 6 beginner running tips to ensure you get the full benefits of running.

  1. Set realistic goals and progress slowly — You may be excited to start your running program, and may be challenging yourself to one day run that 4-minute mile. But if you haven’t done strenuous physical exercise in a while, or you’re just getting back to activity after an injury, over-exerting yourself could lead to injury, and trying to do something unrealistic may make you unmotivated. Start out by running slowly, and slowly build up how long you run for as your progress in your program.

    If you feel like you’re very out of shape, may be a good idea to start by walking rapidly for 30 minutes and progress to running later. You can also switch between running and walking in 2-minute intervals.

  2. Get the right footwear — One of the wonderful things about running is you can do it anywhere and it requires relatively little equipment. One piece of equipment you do need are running shoes. There are many advantages to buying good running shoes, including arch support, cushioning, and injury and blister prevention.
  3. Warm up and cool down Even world-renowned athletes need to warm up before any physical activity. Stretching and exercises like hip rotation and knee-to-chest that boost range of motion will help get your body ready for the rigors of running. Static stretches after a run, as well as rest, help prevent injuries and recover faster.
  4. Combine running with strength and cross training — Running can lead to overuse injuries, so it’s a good idea to maintain your flexibility and keeping your muscles strong as you progress further into your program. A physical therapist can help you maintain and improve your current levels of flexibility and strength with a dedicated strength training program.
  5. Stay hydrated and maintain a healthy diet — Running and sweating increase the amount of liquids we need. Adequate hydration increases recovery and performance, and minimizes negative side-effects.

    Running also requires a lot of fuel. A healthy diet is necessary to get that fuel back. Following a proper diet will also enhance certain running benefits, like weight loss and a better mood.

  6. If you’re not feeling great, slow down or take a day off — Listen to your body after each run. While it’s important to make running a habit, you can injure yourself if you over-exert yourself. A little soreness should be expected. But, if you’re having significant pain, you should hold off on running until you heal. If the pain doesn’t subside or progressively worsens, seek out an appointment with your physician, or call Axes Physical Therapy for a free injury screening.

In some ways running never gets easier, as you’ll keep having to push yourself to your limits to see the benefits. But, the more you do it, the more you’ll experience the benefits and be motivated to continue your program.

How a Physical Therapist in Alton, IL Can Be Part of Your Beginner Running Program

Our Alton, IL physical therapists can help with recovering from injuries and other problems like easing chronic pain. But a licensed physical therapist can also contribute to a relatively healthy person’s well-being. With exercises and techniques that have been proven to work, an Axes physical therapist in Alton, IL can help your beginner running program with:

  • Treating any pre-existing injuries or conditions — A physical therapist in Alton, IL can help you understand if you’re currently in good enough shape to run. If you’re not, we can create a personalized, safe, and effective exercise program to get to the level you need to be at.
  • Design a personalized exercise program — We can develop a beginner running program designed specifically your specific fitness level. We can also show you strength and flexibility exercises to complement your running program. A physical therapist can also help you overcome plateaus, and introduce you to more strenuous running techniques such as varying speeds or fartlek training.
  • Teaching proper running techniques — Correct form is essential to running safely and getting the most out of your running program. We’ll teach you proper running form, and we also use motion video analysis to clearly see any flaws in your form.

    We can also teach you the best warm-up and cool-down exercises and stretches to do.

  • Injury prevention The best injury is the one that’s avoided. We’ll help you get in the best shape possible through a customized program that boosts strength, range of motion, endurance, and coordination while running and when engaged in other physical activity.
  • Treating any running injuries — If you do sustain an injury, a physical therapist can help you get back to running and other things you love doing most quickly and safely. If you’re experiencing significant soreness, a physical therapist can reduce inflammation and pain in your muscles, tendons, ligaments, and cartilage.

Whether you’re looking to get into shape for the first time in a while, or get back to the top of your game after an injury or surgery, the Alton, IL physical therapists at Axes are here to help guide you through your beginner running program with safe exercises and techniques that have been proven to be effective.

Other services we provide in Alton, IL include:

    Beginner Running Tips Alton, IL | Beginner Running Running | Physical Therapists Near Alton

    Call Axes For Help With Your Beginner Running Program in Alton, IL

    Starting a beginner running program in Alton, IL can offer numerous benefits for both physical and mental health. However, many people aren’t sure how to begin, or are nervous about how it’s going to go. Professional physical therapists like those at Axes can help by creating a holistic exercise plan that will ensure you can get the benefits of running safely. If you’re thinking about starting a beginner running program in Alton, IL, request an appointment through our website, or contact the Axes location closest to you.

    Services Offered

    Services Offered
    • Physical Therapy
      • Pre/Post Surgical Rehabilitation
      • Acute Injury Management
      • Chronic Injury Management
    • Work Conditioning/Hardening
    • Functional Capacity Evaluations
    • Sports Physical Therapy
    • DorsaVi Video Motion Analysis
    • Trigger Point Dry Needling
    • Pediatric Orthopedic Physical Therapy
    • Geriatric Orthopedic Physical Therapy
    • Instrument Assisted Soft Tissue Mobilization (IASTYM)
    • Spine Specialty – Manual Therapy Certified
    • Free Injury Screenings
    • Kinesio Taping®
    • Blood Flow Restriction Therapy

    Our Team

    Sara Crain
    PT, CEAS, Astym Cert.
    Lauren Cavanaugh
    Front Office Supervisor
    Amanda Gubbels
    DPT, CMPT, ATC
    Stephen Brunjes
    OTR/L, CEAS
    Brian Wahlig
    Front Office Supervisor
    Sarah Schroeder
    MOTR/L, CHT, Astym Cert
    Bill Franzen
    PT, MHSPT
    Kinsey Jackson
    Front Office
    Cassandra Wadlow
    Front Office
    Mary McKinney
    Front Office
    Brian Little
    Front Office Supervisor
    Zac Schniers
    PT, DPT, CMPT
    Danielle O’Rando
    Front Office
    Natasha Burtchett
    Front Office Supervisor
    Antoinette Ghoston
    Front Office
    Ashley Kraus
    Front Office
    Helen Ziegler
    Front Office
    Addie Kersting
    Front Office Supervisor
    Dena Rose
    PT, CMPT
    Katee Strunk
    Front Office Team Lead
    Mark Smith
    PT, DPT, CMPT
    Kaila Mikesch
    PT, DPT, CMPT
    Ali Bauer
    PT, CMPT
    Brandi Arndt
    MPT, CMPT
    Julie Freiner
    OTR/L, CHT
    Samantha Bixby
    PT, DPT, Astym Cert.
    Eric Meyer
    PT, DPT, CMPT
    Anthony Meyer
    PT, DPT, CMPT
    Sarah Barker
    Front Office
    Rachel Weilandich
    PT, DPT, CMPT
    Brittany Stapp
    Front Office Supervisor
    Kelsey Kessler
    PT, DPT, Astym. Cert.
    Mitchell Hammack
    PT, DPT, CMPT
    Farren Holman
    PT, DPT, Astym Cert.
    Jodi Bielicke (Klott)
    Clinic Director, PT, DPT, ASTYM Cert.
    Sara Dowil
    OTR/L, CHT
    Mike Faris
    Clinic Director, PT, CMPT
    Emily Helton
    Clinic Director, PT, DPT, CMPT, Astym Cert.
    Ryan Knuckles
    PT, DPT, Astym Cert., Dry Needling Cert.
    Mandy Carter
    MSPT, CMPT, ATC, CWC
    Matt Williams
    MS, OTR/L, ATC/L
    Ray Bauer
    Clinic Director, MSPT, CMPT
    Brett Shelton
    PT, DPT, OCS, COMT, CSMT
    Jeff Hunter
    Clinic Director, PT, Cert. MDT, MBA
    Scott Gallant
    PT, FAAOMPT, BDN
    Derrick Wolk
    Clinic Director, MPT, CMPT
    Greg Nicholas
    Clinic Director, MPT, CMPT
    Nick Weber
    Clinic Director, MPT
    Ernie Goddard
    Clinic Director, PT
    John Ruesler
    Clinic Director, DPT, CMPT, Astym Cert.
    Jennifer Szydlowski
    Clinic Director, PT, CMPT
    Stacey Collins
    Clinic Director, PT, DPT, CMPT
    Brian Freund
    Clinic Director, DPT, CMPT, TPS, MBA
    Joe Schmersahl
    Clinic Director, PT, MTC, CMTPT
    Bailey Zimmermann
    Front Office Supervisor
    Kelly Basler
    Front Office
    Daniel Scribner
    PT, DPT, ATC
    Jayne Scanlan
    DPT, COMT, CMTPT, FAAOMPT
    Sharon Titter
    Clinic Director, MPT
    Natalie Carter
    PT, DPT, Astym. Cert.
    Michelle Green
    Front Office
    Megan Phillips
    Front Office
    TJ Jung
    PT, DPT
    Kaysie Cope
    Front Office
    Christine Lucke
    MPT, COMT.
    Lauren Huckstep
    Clinic Director, PT, DPT, CSCS, Astym Cert.
    Mary Headrick
    Front Office Associate
    Christine Blocker
    Front Office Supervisor
    Megan Mason
    OTD, OTR/L
    Lauren Vaughn
    PT, DPT, CMPT, Astym Cert.
    Emma Witte
    PTA, ASTYM Cert.
    Linda McCoy
    Front Office
    Stephanie Heubi
    Front Office
    Hannah Drake
    DPT, CMPT, ATC, LAT
    Kimberly Helm
    Front Office Supervisor
    JP Thompson
    PT, DPT, Astym Cert.
    Bailey Abt
    Front Office
    Marion Shaw
    Front Office Supervisor
    Kelly Barnes
    Physical Therapist

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